This month, our Nutritional Therapist Annie is taking a deep dive into the wide-ranging uses of turmeric, one of nature’s most renowned and powerful herbs, and exploring how its unique properties can be harnessed to effectively support and enhance the health and well-being of your clients in your practice.
Curcumin is a polyphenolic compound derived from the rhizome of Curcuma longa, also known as turmeric, a spice renowned for its vibrant yellow colour and earthy flavour. It has been used for centuries as a powerful medicinal herb in Ayurvedic and Traditional Chinese Medicine. It contains various polysaccharides and phytochemicals, including turmerones, and a group of yellow pigments called curcuminoids. Curcuminoids are comprised of demethoxycurcumin, bisdemethoxycurcumin, cyclocurcumin, and curcumin, the latter having garnered the most attention in scientific research.
It has been explored as a herb with a wealth of health-promoting properties, which have been found beneficial in the management of a variety of health conditions, such as arthritis, cognitive decline, and depression.
Studies have shown that curcumin possesses strong anti-inflammatory and antioxidant effects, as well as anti-microbial, immune-modulating, metabolism-regulating, neuroprotective, and anti-depressant properties. It therefore holds promise as a therapeutic agent to support conditions such as arthritis, cognitive decline, cardiovascular disease, metabolic syndrome, and digestive disorders.[i]
What are the benefits of curcumin?
Curcumin has been found to have various beneficial influences on the body, including:[ii]
- Modulates inflammation and reduces pro-inflammatory cytokines
- Improves antioxidant activity
- Supports neuroplasticity and is neuroprotective
- Supports healthy neurotransmission
- Influences digestive health by altering microbial composition, reduces gastrointestinal inflammation, and supports the reduction of intestinal permeability
- Enhances mitochondrial activity
- Plays a role in the modulation of the immune system
- Has a positive influence on the hypothalamic-pituitary-adrenal axis (HPA-axis)
- Supports the balance of insulin and leptin
Anti-inflammatory
Chronic inflammation is a well-known central driver and exacerbator of many diseases, with symptoms of inflammation ranging from joint pain to mood disorders such as depression.
Research has shown that curcumin can reduce clinical markers of inflammation, particularly when used therapeutically for support in metabolic and inflammatory disorders.
Curcumin has been found to selectively inhibit COX-2 expression,[iii] reduce inflammatory markers, including CRP, IL-6, IL-8, and TNF-α, and even increase the anti-inflammatory cytokine IL-10.[iv]
In practice, curcumin has been shown to alleviate joint pain, stiffness, and swelling associated with arthritic conditions such as osteoarthritis and rheumatoid arthritis (RA). This effect is likely linked to its ability to inhibit pro-inflammatory pathways and cytokines such as those mentioned above, as well as the suppression of NF-κB activation. Curcumin has furthermore been found to modulate immune cell function, balancing Th1, Th17, Treg, and B cells, which are key players in autoimmune conditions, thereby enhancing anti-rheumatic immune responses in conditions such as RA.[v]
Antioxidant
Oxidative stress is defined as an imbalance between reactive oxygen species production and antioxidant defence, highlighting the importance of adequate antioxidant intake in this modern world. This imbalance can lead to cellular damage, contribute to the development of chronic disease, and accelerate the aging process. Therefore, supporting the body’s antioxidant capacity through diet, lifestyle, and targeted supplementation is essential for maintaining overall health and preventing disease.
Curcumin is a potent antioxidant and acts as a free radical scavenger to help reduce oxidative stress and lipid peroxidation (a process driven by free radicals).
It has been found in research to enhance plasma antioxidant enzymes and increase the activity of specific proteins, including sirtuin 3 (SIRT3), which plays a role in mitochondrial health and antioxidant defence. Research has specifically found that curcumin supplementation can increase total antioxidant capacity in RA, whereby there is impaired antioxidant defence and inflammation.[vi]
Curcumin may also support longevity and aging, both due to its effect on SIRT3 and its ability to alter AMP-activated protein kinase (AMPK), which has multiple positive effects on metabolic health, such as improving insulin sensitivity and supporting mitochondrial biogenesis. Curcumin may both indirectly and directly inhibit the mTOR (mammalian target of rapamycin) pathway, which, when functioning properly, supports healthy cell function. Therefore, by targeting key pathways involved with ageing, inflammation, oxidative stress, and mitochondrial function, curcumin shows promise for its use in both disease prevention and even longevity.[vii]
Although inflammation and oxidative stress are often viewed negatively, they do play essential roles in normal physiological processes, particularly during intense exercise. Physical activity causes micro-damage to muscle fibres, triggering an inflammatory response necessary for repair and adaptation. Research suggests that curcumin may help modulate this response by reducing muscle soreness and damage, while also enhancing muscle function and overall exercise performance.[viii]
Cognition
Interest in curcumin’s effects on cognition and neuroinflammation has grown significantly over the past decade, particularly in the area of nutritional approaches to reducing cognitive decline.
Several placebo-controlled trials have found considerable improvements in cognitive function for those supplementing curcumin.
Notably, one randomized controlled trial (RCT) gave participants 400 mg of Longvida curcumin (a highly bioavailable form) and found improvements in working memory, alertness, and mood compared to the placebo group. Refinements in working memory were also observed in a study on neurocognitive aging, with participants reporting reduced fatigue, enhanced mood, and improved memory after 12 weeks of supplementation.[ix]
An 18-month study also reported notable memory improvements alongside a reduction in amyloid and tau buildup following supplementation. We will explore the complexity of these proteins and their connection to cognitive decline in future posts.[x]
Curcumin is a common agent included therapeutically as part of protocols addressing cognitive decline, likely because of its potent anti-inflammatory and antioxidant properties,[xi] and many studies have found overall improvements in global cognitive function.[xii]
Other research suggests that curcumin may be able to modulate a neurotrophin in the nervous system called Brain-Derived Neurotrophic Factor (BDNF) and influence cognition. BDNF supports neurogenesis, neuroregeneration, neuronal survival, synaptic plasticity, and more, and specifically helps to aid in the formation, retention, and recall of memory. Low levels of BDNF have been associated with inflammation, oxidative stress, depression, and anxiety-related disorders. This idea is supported by a meta-analysis of RCTs that presented overall benefits of curcumin on BDNF levels, showing further promise for its use in neurological disorders.[xiii]
Overall, current evidence suggests that curcumin may be a promising tool for enhancing memory in adults, with growing support for its potential benefits in cognitive decline and dementia.[xiv]
Depression
Curcumin has shown promise for conditions such as depression, possibly due to its anti-inflammatory, antioxidant, and neuroprotective effects. Although mood disorders are highly multifactorial in origin, research indicates a notable association with low-grade inflammation, and individuals with depression often exhibit elevated levels of inflammatory cytokines such as TNF-α, IL-6, and CRP.xii Chronic inflammation may also reduce levels of BDNF, disrupt the regulation of the HPA axis, and contribute to imbalances in key neurotransmitters such as serotonin, dopamine, and noradrenaline.iii
The antioxidant effects of this herb may also play a role in supporting mood disorders and neurotransmitter imbalances. Oxidative stress is a significant risk factor in the development of depression and is even thought to alter serotonin levels. Curcumin has been found to increase antioxidant activity through its effects on glutathione and Superoxide Dismutase (SOD), contributing to reduced symptoms of depression.[xv]
Both inflammatory cytokines and oxidative stress are known to influence serotonin synthesis and metabolism, which are critical pathways in the pathophysiology of depression. Interestingly, human studies using curcumin as a therapeutic tool have indeed found noticeable reductions in both depression symptoms[xvi] and major depressive disorder.[xvii] However, it remains unclear whether these biological disruptions are a cause, consequence, or mediator of depression. That being said, curcumin, due to its ability to modulate inflammatory markers, enhance antioxidant defences, and support neurogenesis, may have potential as part of a therapeutic protocol to support overall mood.
Digestive health
Curcumin may have multiple effects on the gastrointestinal tract. As a bitter food, it can help improve food digestion, bile flow, and detoxification. It can aid in the reduction of digestive inflammation and oxidative stress, support the integrity of the epithelial barrier, and modulate the composition of the intestinal microbiota. It has been found to help reduce lipopolysaccharides (LPS) and shows promise in digestive disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).xiv
In one 8-week randomized double-blind placebo-controlled trial, the administration of curcumin extract was found to have a positive impact on self-reported digestive complaints compared to placebo.
A 28% reduction in symptoms was found, including decreased incidences of abdominal pain, constipation, indigestion, acid reflux, and diarrhea. Interestingly, alongside this, improvements were found in overall mood, most notably anxiety – that good old gut-brain connection! [xviii]
Liver health
Curcumin may offer hepatoprotective properties due to its ability to improve antioxidant status and, in particular, has been found to increase levels of glutathione, which is crucial in detoxification and in the repair of liver cells.[xix]
Curcumin has been shown to help reduce hepatic fat accumulation and improve overall lipid profiles. It was found to reduce triglyceride synthesis, improve lipid markers, and reduce the absorption of cholesterol from the gut,[xx] as well as improve various liver markers, such as Alanine Aminotransferase (ALT).[xxi] These positive effects make curcumin a valuable option for supporting detoxification, cholesterol regulation, and overall liver health.
Metabolic health
Inflammation and oxidative stress play a major role in the development and progression of metabolic conditions, including type 2 diabetes (T2D), obesity, and NAFLD.
In T2D, curcumin has been found to decrease glucose and insulin levels, reduce hyperglycaemia, improve insulin resistance, fasting blood glucose, and reduce pro-inflammatory markers.[xxii][xxiii] It has further been found to have positive effects on cholesterol and triglyceride levels, markers of liver function.[xxiv] and diastolic blood pressure, making it a potential tool in supporting poor metabolic health.[xxv]
Absorption and bioavailability
Turmeric itself contains only about 2-5% of curcumin by weight, meaning that the amount consumed in typical culinary use is quite small. To reach therapeutic levels shown to be effective in clinical trials, higher doses are usually required, typically achieved through concentrated curcumin supplements.[xxvi]
Curcumin in its free form is thought to have poor solubility and absorption in the gastrointestinal tract, accompanied by rapid biotransformation to inactive metabolites; however, micro- and nano-formulations of curcumin can greatly enhance its absorption.
Curcumin is a fat-soluble compound, and so increasing its bioavailability through certain delivery systems, including liposomes, phospholipid complexes, and nano-emulsions, is best used as these support the optimal permeation in the small intestines and reduce degradation in the digestive tract.i
Certain forms, such as Longvida, use this technique in such a way that the solid lipid curcumin particles are composed to enhance their bioavailability.[xxvii]
Summary
Curcumin has emerged as a powerful natural agent for supporting overall health due to its potent anti-inflammatory, antioxidant, and neuroprotective properties. By modulating key pathways and oxidative stress responses, curcumin helps reduce chronic inflammation, improve joint and muscle recovery, support cognitive function, and more.
References
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ii Lopresti AL. Potential Role of Curcumin for the Treatment of Major Depressive Disorder. CNS Drugs. 2022;36(2):123-141. doi:10.1007/s40263-022-00901-9
iii Goel A, Boland CR, Chauhan DP. Specific inhibition of cyclooxygenase-2 (COX-2) expression by dietary curcumin in HT-29 human colon cancer cells. Cancer Lett. 2001;172(2):111-118. doi:10.1016/s0304-3835(01)00655-3
iV Ferguson JJA, Abbott KA, Garg ML. Anti-inflammatory effects of oral supplementation with curcumin: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2021;79(9):1043-1066. doi:10.1093/nutrit/nuaa114
v Kou H, Huang L, Jin M, He Q, Zhang R, Ma J. Effect of curcumin on rheumatoid arthritis: a systematic review and meta-analysis. 2023;14. doi:https://doi.org/10.3389/fimmu.2023.1121655
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viii Fernández-Lázaro D, Mielgo-Ayuso J, Seco Calvo J, Córdova Martínez A, Caballero García A, Fernandez-Lazaro CI. Modulation of Exercise-Induced Muscle Damage, Inflammation, and Oxidative Markers by Curcumin Supplementation in a Physically Active Population: A Systematic Review. Nutrients. 2020;12(2):501. Published 2020 Feb 15. doi:10.3390/nu12020501
ix Scholey A, Cox K, Pipingas A, White D. A Highly Bioavailable Curcumin Extract Improves Neurocognitive Function and Mood in Healthy Older People: A 12-Week Randomised, Double-Blind, Placebo-Controlled Trial (OR32-05-19). Current Developments in Nutrition. 2019;3(Supplement_1). doi:https://doi.org/10.1093/cdn/nzz052.or32-05-19
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xiii Sarraf P, Parohan M, Javanbakht MH, Ranji-Burachaloo S, Djalali M. Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men and women: a systematic review and dose-response meta-analysis of randomized controlled trials. Nutr Res. 2019;69:1-8. doi:10.1016/j.nutres.2019.05.001
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xv Yaikwawong M, Jansarikit L, Jirawatnotai S, Chuengsamarn S. Curcumin Reduces Depression in Obese Patients with Type 2 Diabetes: A Randomized Controlled Trial. Nutrients. 2024;16(15):2414. Published 2024 Jul 25. doi:10.3390/nu16152414
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Last updated on 23rd July 2025 by cytoffice
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